Rio de Janeiro, Brazil - UFC 190 - Ronda Rousey beats Bethe Correia. Round 1. Rousey moves in and lands a couple punches. She lands a few uppercuts and rocks Correia by the cage. She knocks her out with a right hand. 08/01/2015. Credit: AKM-GSI / Splash News.

When it comes to UFC fighter Ronda Rousey’s boxing workout, a six-hour gym session with trainer Edmond Tarverdyan is the way to go for keeping her in competitive shape.

Tarverdyan touts long hours instead of scattered sessions and makes sure to give Ronda a full-course of exercises whenever the two get together.

The six hours a day, six days a week sessions start with a warm up and ten minutes of jump rope to boost the heart rate.

Advertisement

Once she gets prepped, Ronda Rousey’s fitness and training regime begins with 10 to 12 rounds of bag work, where she practices circling, punching, pivoting, and direction changes.

Tarverdyan advocates pushing for intensity and consistency since professional fighters have to be able to go at it non-stop—being forced to stop punching from fatigue gives your opponents an opening.

Rio de Janeiro, Brazil – UFC 190 – Ronda Rousey beats Bethe Correia. Round 1. Rousey moves in and lands a couple punches. She lands a few uppercuts and rocks Correia by the cage. She knocks her out with a right hand. 08/01/2015. Credit: AKM-GSI / Splash News.

Ronda Rousey’s Intense Workout

More punching exercises and mitt work follows before it’s time for building the body directly. Interestingly, there are no heavy weights in Ronda Rousey’s muscle training. Instead, she works with two-pound dumbbells in a series of arm exercises like straight punches, high punches, uppercuts, shadowboxing, and triceps curls.

Advertisement

Tarverdyan explains the low weight by saying it can let the body get toned and conditioned without becoming overly muscular.

Last is Ronda Rousey’s ab workout, which is done at an intensity that would stagger most regular folk. She can pull off up to an astounding 2,000 crunches per session! Breaks are, of course, important during any exercise but her love of pushing intensity means that Ronda and Tarverdyan sometimes put off breaks in order to keep at it just a little bit longer. Those mitt sessions mentioned above? They can happen for up to an hour without any breaks.

While the average person’s trip to the gym is unlikely to ever rival Ronda Rousey’s boxing workout, it’s still amazing to get insight into what she and Edmond Tarverdyan have been doing to stay on top of the competition.